Posted on 1 Comment

Women In The Gym – Breaking The Stigma.

women gym breaking stigma

There is a huge stigma surrounding women who do weight training- they’ll quickly transform into an incredibly masculine version of themselves! This belief holds back so many women from achieving their personal bests and getting that ‘tone’ body that we hear so much about. We often associate women who lift weights, or train regularly to be athletes… something us normal gals cannot relate to.

women gym breaking stigma

Now stepping inside of a gym can be a daunting, but the good news is not as many people are staring or judging us as we may think. In fact the ‘stigma’ of women who train is thankfully not as popular as it used to be. Now, we can thank social media for this (yes, one brilliant positive for the social network). These days there are countless workout videos available online and inspirational women just like you and I stepping outside of their comfort zones, proving that women can in fact pick up that weight in the ‘big boys’ zone and squat as heavy as they please. Without being at an athlete level, or waking up the following day looking like Arnie!

women gym breaking stigma

How to get started?

  • If you’re feeling overwhelmed by the thought of going into the gym alone, seek help. Personal trainers are available at almost every gym and their sole purpose is to help each and every one of us. Utilise this!
  • Drag a friend along. Nothing is more motivating and encouraging than a friend with the same goal.
  • Be confident! You have every right to enter the gym and smash your goals as the next person!
  • New active wear, nothing screams confidence and motivation like a new set of gym clothes. And hey, any excuse to go shopping right?
  • Set goals for yourself, and ignore the stereotypes!
women gym breaking stigma

Why women should attend the gym?

  • Health! All aspects of it. Your mental and physical health will dramatically change once you let go of the stigma surrounding women in the gym and start enjoying yourself.
  • Increased metabolism and strength.
  • You’ll burn more calories!
  • Stress will decrease and you’ll be feeling much happier.
  • Weight loss and muscle gain.
  • Heart health, stronger bones and a better quality of life!
women gym breaking stigma

There are so many benefits to attending the gym regularly, and busting away from the cardio gear and repetitive classes we love to hate. By using the machines and free weights or even the ‘functional area’ of the gym you are beginning your journey to gym freedom. Not only are you letting go of the fear to step outside of your comfort zone you are also on your way to becoming that strong, healthy, confident version of yourself.

So, go and lift like a girl… in whatever area of the gym you want!

Posted on Leave a comment

Will Weights Make Women Bulky?

Women everywhere have asked this age old question “will weights make me bulky?”  The vast majority of women simply want to slim down and tone up so this question can play on many women’s minds. But calm down ladies I’m about to give you the ins and outs of weight training and why they WONT make you bulky!

So I guess the myth comes from women’s body building comps, females in little bikinis with huge biceps, 6-packs and hard-core muscular backs. These women train extremely hard to be able to achieve this look, it doesn’t happen overnight, for these women body building is a job that involves long hours, a lot of prep and hard-core training. For women in general weight training will allow your body to shred fat faster and tone up to create a sexy hourglass shape which most women lust after.

will weights make women bulky

What is weight training?

Weight training is basically using weights to tone and sculpt your muscles to give you a desirable figure. Weight training can be done by women to give you that perfectly toned body, there are free weights which are dumbbells and weighted bars with which you can perform a variety of repetitive exercises to build muscle, there are also weight machines that aid you when using weights. The best way for a woman to train is low reps and heavy weights. Basically go as heavy as you can to perform no more than 6 reps of a given exercise, this will stimulate muscle growth and tone you up nicely. It is possible for women to grow muscles like men do but this is extremely hard and a lot of time and effort is put into this.

will weights make women bulky

Because you’re a woman

Because we are women we simply cannot grow muscle easily like a man can. It all comes down to hormones. The hormones that actually builds muscle are growth hormone and testosterone which is floating around both male and female bodies but it’s the amount floating around that directly influences our muscle growth. Men have 10 times more testosterone then women do, meaning even if both parties performed the same weight training routine the man would grow muscle at a much faster and larger result then a women would.

will weights make women bulky

So… what does weight training do for women?

Training with heavy weights (meaning it takes no more than 6 reps to feel the burn) can really benefit women.

  • Heavy weights will allow your body to shred fat faster than doing cardio alone.
  • It will make you stronger.
  • Will sculpt your body to a gorgeous toned feminine look
  • Weight training will also give you a better outlook on life, fitness promotes the release of your happy hormones so not only will you be looking great you will be feeling it too!

#lift

You simply cannot finish a weight training session and become the Hulk! Especially not if you’re a women. So even though it is possible for women to bulk up, it is extremely hard and does not happen by accident. For a normal woman weights will make you happier, stronger and give you a toned up bod!

So get out there ladies and lift those weights!

will weights make women bulky
Posted on 1 Comment

Top 10 Workout Supplements for Women

Top 10 Workout Supplements for Women

The big question, what supplements are going to help me as a woman get the results I want? Firstly decide what your goals are, are you looking to lose weight, gain muscle? Become fitter? Your main goal will better determine your best supplement, next take a look at your training program, does it suit your goals? Are you training hard enough, long enough? Now take a look at your diet, this is usually where a lot of women are lacking, writing a food diary for a week can show you just what you are eating and how you can improve it. Now you have these things in check it’s time to look at supplements. There are a whole range of supplements out there so it can become very confusing as to which are best for you, I am going to list the top 10 workout supplements for women here and explain exactly why they have made it to the list!

Top 10 Workout Supplements for Women

  1. Protein powder

Always my first choice no matter what goal you have in mind. Protein is the building blocks of muscle, don’t let this fact scare you away though, you won’t end up looking like Arnie, I promise! Building lean muscle on women is totally different to building it on men. Your body will naturally build a more feminine, leaner and more toned physic once you have started to work out and the best way of getting this dream body quicker is to add a protein shake post workout.

  1. Fat burner

A thermogenic fat burner is one of the most popular supplements out there. These fat burners work by increasing our core temperature, so you may feel a bit hot and sweaty, which in return speeds up our metabolism and helps us to shed these unwanted kilos of body fay. A thermogenic fat burner is also going suppress your appetite and give you more energy throughout the day.

Top 10 Workout Supplements for Women

  1. Creatine

Creatine is one of the safest and most researched supplements out there! Its main purpose is to create and store more energy in our bodies by creating more ATP molecules (our energy transfer molecules). This will help us get those last couple of reps in meaning stronger muscles and a leaner physic.

  1. Bcaas

If you have recently started to workout you will notice that for a couple of days afterwards everything hurts. This is because when we workout we create micro tears in our muscles that need to be repaired. A BCAA supplement is exactly what you need to combat those aches and pains after a workout. BCAA stands for branched chain amino acids which are three different amino acids that are used in the body to repair damaged muscle and tissue these amino acids are leucine, isoleucine and valine. When you take a bcaa supplement you will be able to recover quicker and therefore you will grow lean muscle quicker!

Top 10 Workout Supplements for Women

  1. Women’s multi vitamin

If you have made all the necessary tweaks to your diet and you are eating a wide variety of grains, vegies, fruit, dairy and lean meats then you are most likely to be receiving all the different vitamins and minerals, but now that you are working out your body will have a higher demand for these vitamins and minerals and therefore a women’s multi is an excellent choice. A multi vitamin will fill any gaps in your diet and leave you feeling healthy and happier.

  1. Preworkout

Pre workouts are a booster for your workout session that will enable you to have more energy and last longer in your session. Preworkout are an easy way to get more energy and leave you feeling like you can take on the world. They come in a drink or tablet form and you take them 15-20 prior to your workout to allow them time to take effect.

Top 10 Workout Supplements for Women

  1. Omega 3

Your omega 3 fatty acids play an important role in the body, they aid in many different health issues such as preventing heart disease and neurological problems, they can help to fight cancer and they also help to rebuild the cells in your joints. It’s a no brainer to add omega 3s into your daily diet for optimal health.

  1. Sleep supplement

It is so important that you are getting enough zzz’s every night, but with our busy and stressful lifestyles these days insomnia, night waking and more sleep disorders are on the rise. It comes down to the facts, if you don’t sleep well enough and for long enough your body starts to go crazy, sleep is when we heal, when we grow and sometimes the only way for our bodies to relax, so if sleep is an issue for you defiantly find a good quality sleep supplement.

Top 10 Workout Supplements for Women

  1. Greens supplement

So your diet may be great filled with an array of fruit and vegies and maybe you’re even taking a multivitamin but you are still going to benefit from a greens supplement. A greens supplement will help to keep your bodies PH levels balanced, an unbalanced PH level in your body can eat to excessive cortisol, decreased bone function and impaired thyroid function. A greens supplement can also help to fill in those gaps that may be lacking in your diet.

  1. Test boosters

What on earth???? I know sounds strange these can actually help with menopausal symptoms, they help with weight loss and more. As we age our testosterone levels start to decrease this is why older women find it even harder to lose weight. When our estrogen becomes too high our body will store more fat, we can become more depressed and we tend to be generally lazier. Supplementing with a test booster is a safe and natural way to get our natural testosterone levels back in check.

 

So there you have it, my top 10 workout supplements for women. Now you can get ahead with training, look great and feel great!

Go get em girls!

Top 10 Workout Supplements for Women